CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

For Time

30-20-10-5

Calorie Row

Russian KB Swings

ABMat Sit-Ups

400m Run after each round

Performance

For Time

40-30-20-10

Calorie Row

Russian KB Swings (35/25)

ABMat Sit-Ups

400m Run after each round

Competition

For Time

40-30-20-10

Calorie Row

Russian KB Swings (53/35)

GHD Sit-Ups

400m Run after each round

Extra Credit

Metcon (Checkmark)

After Class Accessory

Core + Posterior Chain Stability

3 Rounds (Not for Time)

15 Reverse Hypers or Back Extensions

20 Banded Good Mornings

30s Hollow Hold

Optional Finisher

3 x 20m Farmer Carry (heavy)

Focus:

strengthen posterior chain

improve midline durability

support GHD resilience.